Fig

Fruit

Item Rating: 80/100

1 serving (50 grams) contains 37 calories, 0.4 grams of protein, 0.1 grams of fat, and 9.6 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		176.2
% Daily Value*
Total Fat		0.7 g	0%
	Saturated Fat	0.1 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		2.4 mg	0%
Total Carbohydrates		45.7 g	16%
	Dietary Fiber	6.9 g	24%
	Sugars	38.7 g
protein		1.8 g	3%
Vitamin D		0 mcg	0%
Calcium		83.3 mg	6%
Iron		0.9 mg	5%
Potassium		552.4 mg	11%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 6 cal (3.2%)

Protein: 7 cal (3.7%)

Carbs: 182 cal (93.1%)

About Fig

Figs are sweet and soft fruits that originate from Western Asia but are now cultivated globally, particularly in Mediterranean regions. They belong to the mulberry family and have been enjoyed since ancient times for their unique taste and nutritional benefits. Fresh figs are naturally low in calories (74 per 100g) and contain a mix of essential nutrients, including fiber (2.9g), calcium (35mg), iron (0.37mg), and vitamin C (2mg). Their delicate nature and naturally high sugar content make them both a flavorful snack and a versatile ingredient in numerous cuisines, including Middle Eastern, Greek, and Indian dishes.

Health Benefits

• Supports digestive health due to high dietary fiber content (2.9g per 100g), which promotes bowel regularity.
• Contributes to bone health with calcium (35mg per 100g), an essential mineral for maintaining strong bones and teeth.
• Protects against oxidative stress with vitamin C (2mg per 100g), supporting immune function and preventing cell damage.

Dietary Considerations

Allergens: None known

Suitable for: Vegan, vegetarian, gluten-free

Not suitable for: Low-sugar diets, fodmap-sensitive individuals

Selection and Storage

Store fresh figs in the refrigerator and consume within 2-5 days. Handle gently, as they bruise easily, and rinse under cool water before eating.

Common Questions About Fig Nutrition

Are figs high in calories or protein?

Figs are relatively low in calories, with one medium-sized fig (about 50g) containing approximately 74 calories. However, they are not a significant source of protein, providing only about 0.75g per serving. They are better known for being high in natural sugars and fiber.

Can I eat figs on a keto or low-carb diet?

Figs are not ideal for a keto or low-carb diet due to their relatively high carbohydrate content. A single medium fig contains 19.18g of carbs, including 16.26g of natural sugar, which can quickly use up your daily carb allowance on a keto diet.

What are the health benefits of eating figs?

Figs are a good source of dietary fiber, providing 2.9g per medium fig, which supports digestive health and may aid in managing cholesterol. They also contain small amounts of essential minerals like potassium and calcium, which contribute to heart and bone health. However, their high natural sugar content means they should be consumed in moderation.

How many figs should I eat in a day?

A recommended serving size is 2-3 medium figs, which equates to about 150g and provides around 222 calories. This amount allows you to enjoy the health benefits of figs like fiber and minerals without consuming excessive sugar or calories.

How do figs compare to dates in terms of nutrition?

Figs are lower in calories and sugar compared to dates. While a medium fig contains 74 calories and 16.26g of sugar, a similar serving of dates can contain over 100 calories and 27g of sugar. However, both are rich in fiber and natural sweetness, making figs a slightly lighter alternative to dates.

Data Sources & Scientific References

1. Dietary Guidelines for Americans, 2020-2025: Fruits Section

   U.S. Department of Health and Human Services

   Includes recommendations for fruit consumption as part of a healthy diet, which can include figs.

   View source →